Nutritional breakfast: The foods that can be selected in the breakfast menu are: cereal bread, milk, yogurt, soybean milk, boiled eggs, lean ham or beef, chicken, freshly squeezed vegetables or fruit juice to ensure the intake of protein and vitamins.

A sumptuous lunch: Lunch requires a full range of food, which can provide various nutrients, relieve work pressure and adjust mental state. You can spend more time matching yourself with a reasonable diet: Chinese fast food, mixed fried rice, fried noodles with shredded chicken, steak, pork chop, hamburger, green vegetable salad or fruit salad, plus a soup.

Light dinner: dinner should be light, pay attention to choose foods with less fat and easy digestion, and be careful not to overeat. Overnutrition in dinner, the fat that can't be consumed will accumulate in the body, causing obesity and affecting health. The best choice for dinner: noodles, rice porridge, fresh corn, beans, vegetarian stuffed buns, side dishes and fruit platters. It is also good to drink a small glass of rice wine or red wine with meals occasionally.

Pay attention to food collocation, including coarse and fine, dry and thin, meat and vegetarian, cold and hot. Food collocation is closely related to nutritional balance. For each meal, a bowl of instant noodles can only provide oil, a little protein and carbohydrates, so it is best to match a piece of fruit, a piece of meat or bean products, and supplement protein, vitamins and cellulose. For the choice of diet for a day, such as eating hamburgers and fried chicken for lunch, you should eat some light food for dinner, especially vegetables.

The combination of nutritious meals is to let us not only eat enough, but also supplement and absorb the nutrients of food without causing obesity. For the method of matching nutritious meals, we should make a good match in our life, so that we can ensure our health and meet the requirements you want.

Second, the nutrition diet collocation

Nutrition is not what we think of as big fish and big meat. Nutritional diet is a lot of knowledge. Knowing more about nutritional diet is also very beneficial to our health, especially knowing how to match nutritious diet, eat a reasonable diet and eat healthy is the lifestyle advocated now.

First, the principle of dietary collocation

1, "food is not tired of miscellaneous". It means that food should be diverse. The purpose is to achieve the goal of comprehensive nutrition through food diversification. "Miscellaneous" mainly refers to the variety, span and attributes of food. The average person's diet should have more than 30 kinds of food per day (Japanese people require more than 35 kinds of food per day)

2. The collocation of food can play a complementary role in nutrition or make up for some defects or damages.

3, food matching must avoid "phase grams" and "unsuitable" is safe and non-toxic.

4, strive to match the food with the same performance to enhance nutrition and health care.

5. Combine modern nutrition theory with TCM health preserving theory to guide the reasonable collocation of food and complete the collocation skills.

Second, the skills of staple food collocation

1, thick and thin collocation, mixed grain and beans. Such as two-meter flour cake (half of standard flour and half of corn flour), mung bean millet porridge, sesame paste rolls and sweet potato porridge.

2, food and vegetables, food and fruit collocation. The most common are pumpkin rice and carrot rice. If you add some fruits, such as red dates, lotus seeds, chestnuts or nuts, it will not only increase the content of vitamins and unsaturated fatty acids in the staple food, but also make the staple food have a unique flavor.

3. The collocation of staple food and wheat. The contents of protein, fat, B vitamins, calcium, zinc and other nutrients in oats, buckwheat and naked oats are higher than those in wheat flour, and some components have health-care functions such as reducing blood fat. Such as buckwheat and corn porridge; Barley and sorghum rice porridge; Buckwheat, standard flour home-cooked cakes, etc.

4, food and vegetables. Rice is good with vegetarian dishes, such as rape rice.

5, rice and noodles are mixed. It is more scientific to mix rice and flour in daily diet.

6. Staple food collocation at the banquet

The defect of traditional banquet is that the proportion of staple food is too small to reflect the position of staple food in diet. It is necessary to reform the irrationality of the traditional banquet heat ratio relationship. It is necessary to achieve the diversity of staple foods, with many patterns and varieties, complementary nutrition and delicious food. If the following varieties can be added, the flavor snacks with main and non-staple food such as steamed stuffed bun, jiaozi, pie, spring cake and spring rolls are all staple food varieties with food and vegetables, main and auxiliary food and kidney beans.

Third, the skills of non-staple food collocation

1, meat and vegetable collocation. The collocation of meat and vegetables is not only the complementarity of taste, but also the complementarity in the structure of meat and vegetables is of more important significance. Such as shredded pork with green vegetables, fresh bamboo shoots and winter melon balls, stewed chicken with potatoes and so on. The collocation of meat and vegetables is an important principle and the key to collocation.

2, the collocation of vegetables. Such as burning three mushrooms, stir-fried vegetables, mushrooms burning rotten bamboo and so on.

3, texture matching. The main ingredients and ingredients are soft, crisp and tough, such as fried squid with garlic seedlings; Stir-fried chicken slices as tender as cabbage.

4, color matching. There are two kinds of color matching between main ingredients and ingredients: cis-color matching and different-color matching. Color matching mostly uses white, such as vinegar and vinegar, fried pork slices with water bamboo and so on. There are great differences in different colors, such as fried meat slices with fungus. Color coordination will arouse people's appetite, on the contrary, if the collocation is not harmonious, it will affect people's appetite.

Third, the introduction of fitness nutrition collocation

How to achieve reasonable nutrition? First of all, athletes should change their ideas. Some athletes always think that sports performance is only related to sports training, but diet is irrelevant. Whether athletes or bodybuilders, we should pay attention to the following questions:

First, attach great importance to the rational nutrition of three meals a day ideologically.

Second, athletes should strengthen the study of self-nutrition knowledge, and reasonably choose the types and quantities of food for three meals according to their daily training, instead of just choosing food according to their own preferences.

Third, when choosing food, we should pay attention to the intake of staple foods, such as rice, noodles and steamed bread. The staple food is rich in carbohydrates, which can provide athletes with sufficient energy. To avoid eating too much meat, it is very rare for domestic athletes to lack protein at present. Eating too much meat will not only not give you energy, but will bring a lot of harm to the human body, such as: too much protein intake can bring in too much fat at the same time, which will lead to hyperlipidemia and coronary heart disease in the long run.

It's good to exercise, but many people don't pay attention to reasonable nutritional supplements after exercise. Over time, fatigue, loss of appetite and poor sleep may occur. Nutritional supplements before and after fitness can follow the following principles. Carbohydrate is indispensable. Sufficient carbohydrate should be supplemented before fitness to ensure the storage of liver glycogen, provide energy for training and maintain blood sugar level.